11/15/21: Monday

Today’s Workout

Warm Up

  • :40 On|:20 Off
    • Jumping Jacks
    • Hollow Hold
    • Groiner w/ T Spine Opener
    • Infant Squats
  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Push Presses
  • 5 Front Squats
  • 5 Push Jerks
  • 5 Hang Squat Cleans
  • 5 Thrusters
  • 2 x Strength Complex

Strength
Every 1:30 for 10 Sets

  • 1 Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk

Conditioning – “The Walls of Jerk-o”
5 Rounds For Time

  • 18 Wall Balls
  • 9 Hang Power Clean & Jerks (rx: 95#|65#)

Accessory
3 Sets

  • 10 Tempo Curtsy Lunges (Each leg – Weighted if able/desired)